I have committed myself to a structured supervised fitness training programme of twelve weeks duration. This programme “12 Week Total Body Transformation” is provided by Oxygen Studio, Coogee.
I have signed a Statement of Commitment with 13 points of agreement.
The first point of agreement is:
“I am 100% committed to the transformation program and my trainers for the whole 12 weeks. I will accept all the challenges (both mental and physical) of the 12 week transformation because I know this program will help make me stronger and progress me towards my goals.”
I will train three times per week in the studio, in one hour sessions called “Energise”.
I will keep a complete food diary for the twelve weeks and focus on shifting 80% of my meals and calorie intake into the two best food categories defined by Oxygen Studio as Excellent and Good.
I am setting weekly goals.
My first week’s goal is to be in bed, lights out by 11:30pm every night and to get up at 6:30am every morning.
My first one hour training session was 8am today. After 5 minutes on the cycle machine at 90 rpm with light resistance, some short sprints above 110 rpm, the resistance was increased to medium and I slowed down doing standing peddling, with a light resistance sprint finish for the last minute of 10 minutes.
Then I was on the rowing machine, doing 1,000m in 7.5 minutes. Under 5 minutes is the target. After that I was feeling dizzy, faint, tingling. My heart rate had gone up to around 170 bpm.
I had to sit out the next two stations totalling 20 minutes, apart from some light exercise ball crunches, before I recommenced with some light weight lifting for 10 minutes. I finished up with 10 minutes on the cross-trainer. I kept that at around 60rpm on L1, then L2, then L4 for the last minute.
Average heart rate for the session was 128 bpm, even with around 20 minutes of rest in the middle. Peak rate was 176 bpm.
One hour after finishing, I feel pretty good and ready to set my goals for today’s work sessions.